CrossFit Ocean City

MIXED MODALITIES IN TRAINING

CrossFit involves training in a constant variation of mixed modalities: bodyweight movements, weightlifting, and monostructural metcon (cardio).  A great mix of these in one workout is 3 rounds of: 500m row, 12 deadlifts, and 21 box jumps.  If you go hard and fast to attain a highly intense training session, you'll reap huge rewards in overall conditioning from this style of workout.  But to get better and improve performance on a workout like this one, you must also work on heavy deadlifts, longer rowing sessions, and other bodyweight exercises.

Doug (foreground) with Erick and Kristi hitting it hard!

CLEAN AND JERK LADDER

The CrossFit mainsite WOD today was a clean and jerk ladder.  What that means is that you do one clean and jerk the first minute, two the second minute, three the third minute, and so on, until you can't keep up with the number of reps required of that minute.  The load was heavy (men's prescribed was 135#, with plenty of scaling for most), so the workout didn't last long!  With full clean and jerks, it takes a lot out of you to make it through minute five or six.

Jim, Stevie, and Brent going at it hard and fast.

Beau, Jess, and Steve - after the C & J WOD.

WHAT IS SCALING?

When you can't do the workout as written or prescribed (rx'd), then the workout must be scaled.  Scaling down the load to a manageable level, scaling the movement to something with similar motor recruitment patterns, and scaling reps and rounds if needed all contribute to improved strength and conditioning.  We're not in the business of killing people, despite rumours to the contrary, yet we will push you to achieve gains not possible with other programs.  The beauty of CrossFit is the ability to utilize the methodology for all levels of fitness and all abilities.

Jess does a scaled version of the pullup, called a ring row, while Linda cranks out the pullups.

TEAM WORKOUTS PUT A TWIST ON CROSSFIT TRAINING

Pushing hard on CrossFit workouts is hard enough.  When the workout calls for a team effort, the output seems to go up.  Certainly no one likes to come in last.  On a team, you don't want to let your teammates down.  We had fun with a team workout during the last "rest day".

The WOD

Teams of 3 had to do this so that they ran together and only one person on the team could do the reps at a time.  The teams were allowed to break up the reps among their teammates however they chose.  Click on the pics below to enlarge.

LIFE DIVIDED - BEFORE CROSSFIT AND AFTER CROSSFIT

Pam presses out of the bottom of a ring dip.

CrossFitters often describe their lives as two parts:  before finding CrossFit and after finding CrossFit.  Why?  CrossFit is so much more than just a workout routine or a training regimen.  Of course, CrossFit forces each of us to be a little tougher mentally and to push a little harder in our workouts than we would otherwise.  CrossFit, however, carries over into all other aspects of our lives as well.  The mental toughness developed out of CrossFit training makes us better people all around.  We tend to be happier, healthier, and more willing to try new things - whether they involve new moves at the gym or new areas of our lives.  Most importantly, we all bond together into a community of like-minded individuals who support one another in the gym, at work, and through personal trials,  tribulations, and triumphs.  Yes, life is definitely split into before finding CrossFit and after finding CrossFit.  Is this true for you?

A LITTLE FIGHT ON SATURDAY MORNING

Nothing like a little fight at the gym on a Saturday morning.  What? A fight?  Well, not a traditional fight, but Fight Gone Bad.  Originally designed by Coach Glassman as a workout for BJ Penn, the UFC fighter, Fight Gone Bad consists of one minute at each station of wall balls, sumo deadlift high pulls, box jumps, push press, and row (for calories).  There's a one minute rest at the completion of all five stations.  This gets repeated two more times and the total reps completed and calories rowed get added together to determine each person's score.  In this time dependent workout, the time is set and the amount of work you do is entirely up to you!

 

Ashley drives her 45# bar to overhead on the push press.

The women at the 8:15 class going strong.

MIDLINE STABILIZATION THROUGH OVERHEAD SQUATS

An excellent means to improve midline stabilization and develope sound control of overhead loads is to do a lot of overhead squats.  Last week, we ran through "Nancy":  5 rounds of 400m run and 15 overhead squats.  The men's weight was 95 pounds and the women's load was 65#.  After running the 400m, it takes a lot of focus to keep the midline tight and move through the full range of motion to get all 15 reps.  Due to fatigue, it isn't always possible to get those 15 reps without breaking them up, but it's always better to break up the reps than to fall into bad form.

Ann (left) and Karen (right) get full depth on their overhead squats during "Nancy".

THAT ELUSIVE DOUBLE UNDER

Sometimes frustration comes from the simplest things.  The double under is just that "thing" for a lot of people.  The reason?  Lack of practice.  Posture, breathing, bounding off the balls of the feet just high enough to clear the rope, and a fast turnover of the rope at the wrist are key ingredients to success.  One workout that helps improve double unders is "Annie", which consists of 50-40-30-20-10 rep rounds of double unders and situps.  The times at CFOC range anywhere from 6:50 to 31:30! 

To remedy this, get a jump rope and practice a few double unders each and every day.  The standard rope we use is a $4 special from Five Below.  This blue rope with black handles has just the weight and speed required for an awesome double under workout.

Jes (top) and Steve (bottom).  Notice the upright posture and the bounding off the balls of the feet only enough to allow the rope to clear.  If you see a lot of extra effort going on while doing double unders, then the double under will not be efficient enough to cut significant time off WODs like "Annie".

DETRAINING EFFECT AND A PARTY FRIDAY NIGHT

Once you've trained hard to get where you are, you really can't go back without losing it.  If you take a month off of training, you stand to lose 30% of your muscle strength and begin to atrophy.  It will be nearly impossible for you to perform the aerobic and anaerobic activities that were part of your regular CrossFit training.  Basically, taking  one month off results in starting over again like you did on Day One!  Check out this detraining calendar (PDF format) created by Coach Angela Hart, the CrossFit Rowing expert:  Download Detraining Calendar

One person who has not experienced the detraining effect is our very own Dayna.  Unfortunately for us, and Dayna, she leaves at the end of this week.  Dayna's completed her masters program and is on her way to bigger and better things that will take her overseas and to a new city when she returns.  Come join us Friday night, 7/17, at 6 PM for a fun WOD and send-off party.  Check your email for the evite and let us know if you're coming.  If you didn't get the evite, then send us an email to let us know you'll be there.  The WOD will be held at the Rakow House in Bishopville, NOT at CF OC.  Ask for directions if you don't know how to get here.  BYOB, but we'll supply the protein.

OUR AMAZING YOUNG ATHLETES

Our CrossFit Kids - Young Athletes program continues to amaze us with their stamina and desire to succeed in everything we throw at them!  Primarily for 12 and up, the Young Athletes program teaches fundamental CrossFit movements, basic barbell, Olympic lifting, and other bodyweight movements.  Their workouts may be scaled versions of the adult workouts, but their determination is certainly not.  Today's workout was no exception:  Four Tabata-style movements (20 seconds on/10 seconds off repeated for eight rounds) with a one-minute break between movements.  They plowed through pushups, situps, burpees, and squats.

 

Tyler, center, started his squats with 21 reps, followed up six more rounds at 20 reps, then finished off the eighth round with another 21 reps!